See ‘How to find us’ to get the location right.*
Vele’s forward lean: foot mobilization and deep intrinsic muscle activation
Dynamic warm-up: we’ll go through the whole body
Skill and mobility work: ~10 minutes
-Skill work: lateral movement in boxing
-Mobility work will be individually guided based on any specific restrictions you have.
Full body circuit workout: the workout will have 5 stations for partner exercises. You’ll do each exercise for 1 minute and then rest 15 seconds and repeat the exercise, switching roles if the station requires. After doing the station twice, you and your partner will then go to the next station. We’ll go through all 5 stations, rest 2 minutes, and then switch partners and go through all 5 one more time.
Station 1: bodyweight row ladder
-You and your partner will alternate doing bodyweight row reps, adding 1 rep each time. Once one of you get to your limit, you’ll start back at 1 and build back up, repeating this pattern until time is up.
Station 2: mitt work – combo and duck
-One partner will hold the boxing mitts and the other will be punching. The mitt holder will call out a number from 1-6. The puncher will then throw that many punches and duck at the end. You’ll continue this for the minute.
Station 3: partner band walk
-You and your partner will put a thick resistance band around both of your waists and then the leader will walk in any direction to put tension on the band. The partner will follow and you’ll repeat for the minute.
Station 4: knee tag
-You and your partner will play a round of knee tag – a boxing game where you try to touch your partner’s lead knee.
Station 5: wheelbarrow walk
-This is where one partner holds the other’s legs while they walk on their hands like a wheelbarrow. The holding partner can steer their partner in different directions to make it harder. The lower the ‘wheelbarrow’ partner is to the ground, the harder! Going backwards is also much harder.
Cool down
Come ready to workout with proper hydration as needed.
*We are technically in Cleveland Park but if you put that in a GPS, it will take you to the wrong part.
What we’re about
This group is for anyone who is interested in improving their health and fitness! The workouts cover a wide variety of movements from bodyweight calisthenics to sled pulling to boxing conditioning. Everything can be easily modified to make it harder or easier based on your current fitness level. I’m a physical therapist so helping you find the right level or variation for each exercise is what I do. If you can’t do a pull-up, you can do incline rows. If you want to do a pull-up, we’ll make a progression to get you there. If you don’t have the proper mobility for a movement (a full squat, for example), then we’ll go over some specific drills to get you there quickly.
Many people have pain due to bad movement patterns. These can be corrected with good form. But probably more people have pain due to too much tension. Having good fitness isn’t just about being able to squeeze your muscles really hard. It’s also about being able to relax your muscles fully. We’ll start workouts with some individual mobility work where everyone can loosen up and release muscular tension while I circle around to provide guidance as needed.
A general layout of a session would be:
-Dynamic warm-up
-Mobility work
-Circuit workout: we’ll do a full body workout that will always include pushing and pulling with the upper body as well as some leg exercise.
-Cool down
So join us if you want to do your first pull-up or do more pushups. If you’re interested in learning how to pull a car or swinging harder (golf, tennis, boxing, etc.). Check us out if you want to become more flexible or learn to relax your muscles.
This is a dynamic group! We’ll learn and hypertrophy together.
About Eric:
Eric has a doctorate in physical therapy and has worked as the head of the chronic pain team at Tuomey Hospital’s outpatient clinic, as well as a PT at Furman’s SportsMedicine clinic. He’s worked with people of all ages and fitness levels, from people just after surgery to collegiate athletes. He’s also trained in many different exercise styles including powerlifting, Olympic lifting, kettlebell training, calisthenics, and martial arts. He owns a health coaching and physical therapy company, The United Strengths LLC. You can find out more about his approach or contact him through his website: www.theUnitedStrengths.com.